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Is your back bothering you? You’re not alone. “Back pain is one of most common reasons people see a doctor or miss days at work,” according to the National Institutes of Health. The World Health Organization reports that low back pain is a major cause of disability worldwide.
Yoga to the rescue, right? A Harvard Health Publishing Report calls yoga “one of the more effective tools for helping reduce low-back pain” because it strengthens and stretches tight back muscles and improves mobility. But some asana poses may actually make posture worse and inadvertently exacerbate back problems, according to Dr. Kevin Khalili, DC, author of
3 Beginner tips
Give yourself permission to make mistakes. Anything that comes up while you practice isn’t wrong it’s information.
Aim for progress, not perfection. Simply being willing to try helps you become more embodied.
Build body awareness incrementally. The ultimate goal of yoga asana is to develop a deeper, more mindful and attuned relationship with yourself which takes time and practice. Photo: Ian Spanier
1. Anjaneyasana (Low Lunge)
From Adho Mukha Svanasana (Downward–Facing Dog Pose), step your right foot forward, outside of your right hand. Keep your torso and both arms inside of your front leg. Bend your elbows and bring your forearms to the floor. Scoop your tailbone toward your ribs, lengthen your spine, and lift your abdomen. Press your left heel back. To decrease the left hip flexor stretch, release your back knee to the floor. Hold for 5–8 breaths. Repeat on the other side.
When life rattles us, we can turn to our yoga practice to help us re-ground, find calm, and release pent-up emotions. Boulder, Colorado-based yoga teacher Patricia Gipple recommends the following poses and pranayama breathwork to bring you into a more balanced state when stressful events unsettle your world.
Photo: Chris Dougherty
Nadi Shodhana Pranayama (Alternate Nostril Breathing)
This technique can balance your energy, inviting calm or boosting your alertness. Sit tall in the yogic seat of your choice. Curl your right ring and pinky fingers into your palm. Join your middle and index fingers and point your thumb upright. Rest your left hand on your thigh. Gently press the extended two fingers to seal off the left nostril as you inhale for 4 counts through the right. Close your right nostril by pressing down with your thumb, releasing the left nostril as you exhale out of it for 4 counts. Inhale through the left nostril for 4 counts. Close the left nostril, open the right, and
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